4/9

Day 3

BREAKFAST:

• 2 gluten-free frozen waffles; heat and top with 2 tbsp soft goat cheese, ¾ cup blueberries, 4 tsp honey and ¼ tsp cinnamon

MORNING SNACK:

• 1 gluten-free fruit bar
• 8 oz nonfat kefir

LUNCH:

• 1 medium baked potato; top with ½ cup leftover chili (from Lunch on Day 2)
• 2 tablespoons reduced-fat shredded cheddar cheese
• 1 cup cubed cantaloupe

AFTERNOON SNACK:

• 2 gluten-free crispbreads
• ¼ cup hummus
• 2 oz tuna (save leftovers)

DINNER:

• 3 oz of Grass-Fed Beef Pot Roast (see recipe 4, page 2 of PDF)
• ½ cup frozen corn kernels, cooked
• 3 tomato slices with 1 tsp balsamic vinegar
• 4 gluten-free chocolate chip cookies

Daily Total: 1,808 cal, 58g fat (3g mono, 1g poly, 18g sat), 135mg chol, 1,728mg sodium, 254g carb (24g fiber, 124g sugars), 80g protein